Category: WOD

Team WOD: Hold On & Solo WOD: 2 RFT: Run, Pull-ups, Deadlifts, Push-ups, KB Swings, Goblet Squats and Row

Team WOD: “Hold On”

As a team of 2 complete for time:
Kettlebell Goblet Squat Hold (53#/35#)
40 Deadlifts (225#/155#)
— then —
Partner Chin Over Bar Hold
60 Hand Release Push-ups
— then —
Partner Deadlift Hold (225#/155#)
Row 1000m
— then —
Partner Run 100m
80 Kettlebell Swings (53#/35#)
— then —
Overhead Plate Hold (45#/25#)
100 Air Squats
In teams of 2 complete for time.

* Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds KB in goblet squat while partner 2 deadlifts or partner 1 holds Chin Over bar while partner 2 completes HR Push-ups. Swap when partner 1 can’t perform hold or drops from bar)

** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)

*** Alternate until each task is done and move on.

Post total time.

BTWB

Solo WOD: 2 RFT: Run, Pull-ups, Deadlifts, Push-ups, KB Swings, Goblet Squats and Row

2 rounds for time of:
Run 100m
10 Pull-ups
15 Deadlifts (225#/155#)
20 Hand Release Push-ups
25 Kettlebell Swings (53#/35#
30 Kettlebell Goblet Squats (53#/35#)
Row 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Squat Snatch 3-2-2-1-1-1-1 & 5 RFT: Run, Overhead Squats, and Rope Climbs

Squat Snatch 3-2-2-1-1-1-1

Squat Snatch 3-2-2-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Run, Overhead Squats, and Rope Climbs

5 rounds for time of:
Run 200m
12 Overhead Squats (95#/65#)
2 Rope Climbs

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks & 3 RFT: Row Calories, Wall Balls, Double Unders, and Handstand Walks

Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks

Every 1 min for 15 mins, alternating between:
Handstand Walk, 30 secs
5 Strict Pull-ups
12 Hollow Rocks
* HS Walk practice for 30s. Scale to HS Hold for 30s, Supine Ring Rows or Negatives, and modified Hollow Rock

BTWB

3 RFT: Row Calories, Wall Balls, Double Unders, and Handstand Walks

3 rounds for time of:
20 Row Calories
20 Wall Balls (20#/14#)
40 Double Unders
Handstand Walk 30 ft
* Scale HS Walk to 60 Ft. Bear Crawl

BTWB

Photos by @robcwilson @snoridgecrossfit

Sign up for the Open!

Starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!

SRCF Athlete Count for the 2022 CrossFit Games Open: 7

Equipment List for the 2022 NOBULL CrossFit Open

Results

Hang Power Clean 3-3-3-3-3 & FGB Style: Row Calories, Alternating DB Snatches, DB Box Step-ups and AbMat Sit-ups

Hang Power Clean 3-3-3-3-3

Hang Power Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FGB Style: Row Calories, Alternating DB Snatches, DB Box Step-ups and AbMat Sit-ups

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Weighted Box Step-up (50#/35#)
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Sign up for the Open!

Results

Results cont

Push Press 1RM & 3 RFT: Run, Air Squats and Push Press

Push Press 1RM

Record your best Push Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

3 RFT: Run, Air Squats and Push Press

3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/80#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Sign up for the Open!

Starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!

SRCF Athlete Count for the 2022 CrossFit Games Open: 6

Customize Your Open Experience

Results

Results cont

Front Squat 6-6-6 & 18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

Front Squat 6-6-6

Front Squat 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)

BTWB

Photo by @robcwilson @snoridgecrossfit

All about the community! Sign up for the Open!

SRCF Athlete Count for the 2022 CrossFit Games Open: 5

The Friendship-Fitness Connection at CrossFit Cabarrus

Results

Results cont

SNORIDGE CROSSFIT